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Nutritional information

Have you read the label lately?

One medium-size potato has just 110 calories and is absolutely fat, sodium and cholesterol free, making them undeniably ideal for any diet, but the power of the potato doesn’t stop there..

News article - "This just in: potatoes are not unhealthy", ( SMH, 24 Jan 2017 )

nutrition labels
Potassium symbol


Potatoes are a good source of potassium…more potassium than a banana. One medium potato with skin provides 620 milligrams - or 18% - of the recommended daily value (DV) per serving. Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and fruits. Potassium is a mineral that is part of everybody cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract. Potassium is a powerful dietary factor that may help lower blood pressure. Unfortunately, few Americans are getting the recommended 4700 milligrams per day of potassium they need. (potatoes make it easier!)

( For more information go to Bushmans Inc )

Vitamin C symbol

Vitamin C

Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).
Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.

( For more information go to Bushmans Inc )

 fibre fruit vegetables


One medium potato with the skin contributes 2 grams of fibre or 8% of the daily value per serving.
Dietary fibre is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fibre may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.

( For more information go to Bushmans Inc )

Vitamin B6 symbol

Vitamin B6

Potatoes are a good source of vitamin B6 with one medium potato providing 10% of the recommended daily value.
Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of haemoglobin – an essential component of red blood cells.

( For more information go to Bushmans Inc )Mr Spuddy icon

Iron symbol


One medium potato provides 6% of the recommended daily value of iron. Iron is a major component of haemoglobin that carries oxygen to all parts of the body. Iron also has a critical role within cells assisting in oxygen utilization, enzymatic systems, especially for neural development, and overall cell function everywhere in the body. Thus, iron deficiency affects all body functions, not only through anemia, which appears late in the process of tissue iron deficits.

( For more information go to Bushmans Inc )